Today was my first Workout with 5/3/1. And it was Rack Deads I performed. I am a bit surprised as i pulled the 85%er 11 times. I was like WTF? Sounds a bit noobish but is it okay or did I maybe start too light?
I’m going to drop a fat nugget of knowledge on all of you and let it be known that Seal’s hit single ‘Amazing’ was inspired by the 5/3/1 program. Started my second cycle today and I’m not going to lie to you guys, I get hard just thinking about it.
Question for any of the J’s, How long would you guys run the same accessory exercises for under the BBB protocol before changing?
[quote]zephead4747 wrote:
Hanley wrote:
TheDudeAbides wrote:
JPeggEFS wrote:
Jim,
Next time I come to your house can I sleep in your bed? No surprise sex this time, honest!
Jason
whoa Jim Wendler AND Jason Pegg?!!
In bed??? WTF???
looks like we’ll have the answer to the “who has the best genetics” thread.
LULZ.[/quote]
Pegg has the best genetic crud on his face - mine. He tells me he needs it to study my DNA but I don’t know how he can do it when he drinks most of it. Weird. He says it has something to do with digestive enzymes but I don’t buy that. I have never seen him take anything other than Enzyte.
Hey Jim…
Your becoming a star on the site…
http://www.T-Nation.com/free_online_forum/diet_blog_hammer_velocity_shugart/the_assignment_?pageNo=0#bottom
Just kidding bro!
Jim, can I go for rep max on the third week also?
you are supposta go for rep max’s every week except the deload.
[quote]DF85 wrote:
you are supposta go for rep max’s every week except the deload.[/quote]
k. Can do.
[quote]GodOfSteele wrote:
Today was my first Workout with 5/3/1. And it was Rack Deads I performed. I am a bit surprised as i pulled the 85%er 11 times. I was like WTF? Sounds a bit noobish but is it okay or did I maybe start too light?[/quote]
rack deads? so you didn’t buy the book then.
[quote]irishlifting wrote:
Question for any of the J’s, How long would you guys run the same accessory exercises for under the BBB protocol before changing?[/quote]
Honestly, I change mine all of the time. I have a bunch of exercises that I know work well for me, and my goals, and rotate them on how I feel, or what is closest to being setup. hahaha. Main lifts are kicking my ass, especially now that Im not in gear.
[quote]DCR wrote:
GodOfSteele wrote:
Today was my first Workout with 5/3/1. And it was Rack Deads I performed. I am a bit surprised as i pulled the 85%er 11 times. I was like WTF? Sounds a bit noobish but is it okay or did I maybe start too light?
rack deads? so you didn’t buy the book then.[/quote]
Why do you think that only because I performed Rack Deads I didn´t buy the book?
Anyway I answered the question myself.
[quote]zephead4747 wrote:
Jim, can I go for rep max on the third week also?[/quote]
Yes…you are supposed to do this anyway.
[quote]Jim Wendler wrote:
zephead4747 wrote:
Jim, can I go for rep max on the third week also?
Yes…you are supposed to do this anyway.[/quote]
I think he means going for a one rep max on the third week after the 5/3/1 sets.
[quote]JPuxHenri wrote:
Jim Wendler wrote:
zephead4747 wrote:
Jim, can I go for rep max on the third week also?
Yes…you are supposed to do this anyway.
I think he means going for a one rep max on the third week after the 5/3/1 sets.[/quote]
This is all clearly explained in the book.
[quote]irishlifting wrote:
Question for any of the J’s, How long would you guys run the same accessory exercises for under the BBB protocol before changing?[/quote]
You can do whatever you’d like with the accessory works as long as the basic protocols are being met. I no longer prescribe exercises to some of the kids that come in - just “bodyparts” and total reps.
Parts:
- Low back/hamstrings
- Pressing
- Lats/Upper back
- Legs
It seems to me that the 3rd set where you’re going for a rep max is the most important part of the routine…
If so,why don’t you just do progressively heavier warm up sets with lower reps ramping up to the max rep set?(something on the lines of M.E)
For instance do 2x1 as the first two sets instead of 2x5 or 2x3
Just thinking aloud.
Jim - I submitted this to the Q&A but thought I’d ask here as well. Sorry if it’s annoying.
I have been running 5/3/1 since the end of last year and it has been working great, aside from this one recurring issue. In regards to my bench, I have been able to continuously hit rep PRs during the first two waves of every cycle, but once I get to week 3 with the 95% I continue to let myself down. For example, two cycles ago I hit 240x8 and then 255x5 in weeks one and two respectively, but then only manage 270x1 on week 3.
This past cycle, I hit 245x8, 260x5, and then missed 275 for even a single on week 3. The only possible answer I have is that I am not neurologically efficient with the heavier weights. Assistance is basic stuff, usually 3x10 close-grip bench, followed up by some heavy rows and maybe some blast strap push-ups to finish. Like I said, everything else is moving along fine. Any ideas?
Thanks,
Mike
[quote]Doenitz79 wrote:
It seems to me that the 3rd set where you’re going for a rep max is the most important part of the routine…
If so,why don’t you just do progressively heavier warm up sets with lower reps ramping up to the max rep set?(something on the lines of M.E)
For instance do 2x1 as the first two sets instead of 2x5 or 2x3
Just thinking aloud.
[/quote]
I tried this out for about 2 months and got significantly weaker and smaller - I do not recommend it!
[quote]Migz wrote:
Jim - I submitted this to the Q&A but thought I’d ask here as well. Sorry if it’s annoying.
I have been running 5/3/1 since the end of last year and it has been working great, aside from this one recurring issue. In regards to my bench, I have been able to continuously hit rep PRs during the first two waves of every cycle, but once I get to week 3 with the 95% I continue to let myself down. For example, two cycles ago I hit 240x8 and then 255x5 in weeks one and two respectively, but then only manage 270x1 on week 3.
This past cycle, I hit 245x8, 260x5, and then missed 275 for even a single on week 3. The only possible answer I have is that I am not neurologically efficient with the heavier weights. Assistance is basic stuff, usually 3x10 close-grip bench, followed up by some heavy rows and maybe some blast strap push-ups to finish. Like I said, everything else is moving along fine. Any ideas?
Thanks,
Mike[/quote]
I am not Jim, but I will take a stab at it. You have been running 5/3/1 for a while and your lifts are stalling?
You could do what will probably be said and reasses your max using 260x5 using the formula
245x8x.0333+245=310.
That gives us 280 (279) as your new “training max” (90% of 310). In other words, you should not even be using 270 in your training yet. At MOST 265- but still obviously other issues lie within this.
Hitting 260 for 5 and 270 for 0 shows a few things. A) You were just having a bad day. You had hit it before B) You’re form goes to shit when you get into higher percentages. C) You are not eating enough to be growing. The fact is if you are not eating enough to facilitate muscle growth, why would you be able to lift more?
I assume it is a combo of A B and C.
EDIT: also, I would just drop your training max lower and nail it out that way. Lots of people are getting 5 reps on their last set of the 5/3/1 week. So that is some peoples’ training 95%. Maybe consider that right around your max and drop the weights considerably? It will suck to see the weights drop, but when you do get back up to those weights, I can guarantee 270 will not be an issue. Maybe set your training max at 275ish or so…?
[quote]Migz wrote:
Jim - I submitted this to the Q&A but thought I’d ask here as well. Sorry if it’s annoying.
I have been running 5/3/1 since the end of last year and it has been working great, aside from this one recurring issue. In regards to my bench, I have been able to continuously hit rep PRs during the first two waves of every cycle, but once I get to week 3 with the 95% I continue to let myself down. For example, two cycles ago I hit 240x8 and then 255x5 in weeks one and two respectively, but then only manage 270x1 on week 3.
This past cycle, I hit 245x8, 260x5, and then missed 275 for even a single on week 3. The only possible answer I have is that I am not neurologically efficient with the heavier weights. Assistance is basic stuff, usually 3x10 close-grip bench, followed up by some heavy rows and maybe some blast strap push-ups to finish. Like I said, everything else is moving along fine. Any ideas?
Thanks,
Mike[/quote]
Idea #1 -
Week 1 - 3x5
Week 2 - 3x3
Week 3 - Deload
Week 4 - 5/3/1
Start again.
Idea #2 -
Week 1 - 3x3
Week 2 - 3x5 (no rep records set - just do what is asked in the workout
Week 3 - 5/3/1
Week 4 Deload
Idea #3 -
Man up and get your ass in gear. I would bet that if I held a gun to your head and threatned to put a live, hungry badger in your pants, you’d get 275. Sometimes you have to just suck it up and put your fucking balls on the chopping block. I had to do this exact same thing yesterday. My deadlift was sucking huge horse cock and it was pissing me off. But what pissed me off even more? The fact that I knew I needed to increase my effort but wasn’t doing it.
So I ended up deadlifting very close to an all time rep PR after sitting down with myself and having a discussion which set my head on straight.
Idea #4 -
Reset your maxes and keep working up again.
*****To be honest, the reason why you are missing 275 isn’t something fancy or neurological or CNS or whatever mumbo jumbo you want to throw around. Hundreds of thousands of people have done 275, so it’s not like you are any different. Start believing in yourself and start acting accordingly.
Idea #5 -
I caught some of the Revolver music awards. Apparently this is a heavy metal awards show. I am a huge lover of all things heavy and metal but apparently I am confused as to what is heavy metal these days. There are two bands that confused the hell out of me:
Killswitch Engage
All that Remains
If this is “heavy metal” then I don’t want any part of this bullshit. So if you listen to these bands, which quite possibly might be the worst things I have ever heard (much worse than pop music), this is the reason you missed the weights. Awful and embarrasing.